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WOD 3/21/13

March 20, 2013 by  
Filed under Workouts

21-15-9 Medball Clean-Wallball TTB Box Jump

WOD 3/12/13

March 11, 2013 by  
Filed under Workouts

5 Rounds: 5x Shoulder Press 10x Barbell Lunge (on back) 200m 15x Box Jump

WOD 3/9/13

March 8, 2013 by  
Filed under Workouts

200m Run 21/15/9 Push Press, Box Jump 400m Run 9/15/21 Push Press, Box Jump 200m Run

WOD 2/28/13

February 27, 2013 by  
Filed under Workouts

5x Deadlift/15x Box jump 4x Deadlift/12x Box Jump 3x Deadlift/9x Box Jump 2x Deadlift/6x Box Jump 1x Deadlift/3x Box Jump REST 2 MINUTES 10x HSPU 2x Shuttle Run 8x HSPU 4x Shuttle Run 6x HSPU 6x Shuttle Run 4x HSPU 8x Shuttle Run 2x HSPU

WOD 2/21/13

February 20, 2013 by  
Filed under Workouts

Part 1: 18,15,12,9,6,3 Push Press, Box Jump Rest 2 minutes Part 2: 10,9,8…1 KBS, Burpee

WOD 2/14/13

February 13, 2013 by  
Filed under Workouts

“MIxed Signals” Part 1 (in teams of 2): 140 Wallballs One partner does max rep wall balls, while partner 2 runs 200m. Then switch. Continue until completing 140 reps. Rest 3 Minutes Part 2 (solo) 4 rounds- 14 TTB 14 Box Jumps Driveway Sprint

WOD 2/5/13

February 4, 2013 by  
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10 Rounds: 3x Push Press 10x Box Jump

WOD 1/19/13

January 18, 2013 by  
Filed under Workouts

400m Run 4x[7 HSPU, 14 Box Jump] 800m Run 4x [7 HSPU, 14 Box Jump] 400m Run

WOD 1/10/13

January 9, 2013 by  
Filed under Workouts

Deadlift 5×5 (at 80%) Then:   10 HSPU/20 Box Jumps 9 HSPU/18 Box Jumps 8 HSPU/16 Box Jumps continue until 1 HSPU/2 Box Jumps

WOD 1/2/13

January 1, 2013 by  
Filed under Workouts

3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]

WOD 12/17/12

December 16, 2012 by  
Filed under Workouts

Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 12/11/12

December 10, 2012 by  
Filed under Workouts

1 Mile Run or Row 25 Pull ups/ 25 Box Jumps 800m Run or Row 20 Pull ups/ 20 Box jumps 600m Run or Row 15 Pull ups/ 15 Box Jumps 400m Run or Row 10 Pull ups/ 10 Box Jumps

WOD 12/3/12

December 2, 2012 by  
Filed under Workouts

1000m Row or 800m Run 25 Wallballs 25 Box Jumps 50 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 5 Wallballs 5 Box Jumps 10 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 25 Wallballs 25 Box Jumps 50 Double Unders 1000m Row or 800m Run

WOD 12/1/12

November 30, 2012 by  
Filed under Workouts

5 Rounds: 8 KBS 8 Dips 8 Box Jumps 800m run 5 Rounds: 8 KBS 8 Dips 8 Box Jumps

WOD 11/19/12

November 18, 2012 by  
Filed under Workouts

Block Loop 7 Rounds of: 7 Push Press 7 TTB or GHD 7 Box Jumps Block Loop

WOD 11/13/12

November 12, 2012 by  
Filed under Workouts

3 Sets of 5 xDeadlift then:  3  Rounds: 200m 10x Handstand Push up 30 Box Jumps

WOD 11/5/12

November 4, 2012 by  
Filed under Workouts

“The Nor’eastern” 100 Double Unders 1 mile Run 80 Wallballs 800m run 60 Box Jumps 600m Run 40 Push Ups 400m Run 20 TTB 200m Run

WOD 9/25/12

September 24, 2012 by  
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5,4,3,2,1 Deadlift Then: 3 Rounds of- 400m run 20 Box Jumps 5 Muscle ups or 10 Pullups/10 Dips

WOD 9/18/12

September 17, 2012 by  
Filed under Workouts

One half 5K Then- 5 Rounds of: 15 Box Jumps 25m Waiter’s Walk (45/25)

WOD 9/6/12

September 5, 2012 by  
Filed under Workouts

30 Rounds for time: 5 Box Jumps 3 Wallballs 1 Push Press (135/95)

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